Comparing Nutrients in 500 calories White Beans VS Roasted Sunflower Seeds

Weight per 500 calories

• White Beans: 150g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Raw White Beans, which is very high in comparison to other foods. White Beans having high energy density.

Which food has more nutrients per 500 calories - White Beans or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	White Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	16% 20.7g	130g per day for Men 19-50 years
Sugars	4.37% 3.17g	3.23% 2.35g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60% 23g	25% 9.54g	38g per day for Men 19-50 years
Protein	62.6% 35g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	White Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	146% 583μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.34% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 360mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	175% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	196% 15.7mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	79% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64.6% 452mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	79.3% 2695mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Beans vs Roasted Sunflower Seeds:

• Raw White Beans have 7.2 times more Vitamin B1, 2.9 times more Vitamin B9 and 3.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.4 times more Vitamin B3, 5.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 71.1 times more Vitamin E than Raw White Beans.
• Both Raw White Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw White Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Beans vs Roasted Sunflower Seeds:

• Raw White Beans have 6 times more Calcium, 4.8 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 3.7 times more Potassium and 1.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Phosphorus and 3.5 times more Selenium than Raw White Beans.
• Both Raw White Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw White Beans have 4.2 times more Omega 3, 4.4 times more Carbohydrate, 2.4 times more Fiber and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 33.5 times more Fat, 13.6 times more Saturated Fat and 94.7 times more Omega 6 than Raw White Beans.
• Both Raw White Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Raw White Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.